Workout Wednesday

13 Apr

As I said last week, I am going to try and share a new workout with you every Wednesday! I still don’t have pictures for my moves but I promise to take some soon!

Today’s workout is a treadmill workout for those rainy spring days you can’t get outside. I get bored really easily on the treadmill so if I can come up with an interval plan that changes frequently it is really helpful! I also added a five minute ab routine to end with.

*As always work at your own pace and adjust to your fitness level.  Always consult your doctor before starting a new workout routine*

Wednesday Workout 2: Treadmill Edition

All running intervals should have an incline of 1%

  • Warm-up: Min 1-4: Walk at 4.0
  • Min 4-6: Run at 6.0
  • Min 6-8: Run at 6.3
  • Min 8-10: Run at 6.6
  • Min 10-12: Run at 7.0
  • Min 12-14: Run at 7.5
  • Min 14-15: Run at 8.1
  • Min 15-18: Walk at 4.0 incline 8%
  • Repeat minutes 4-18 until you reach 32 minutes
  • Min 32-36: Sprint as fast as you can (for someone doing this workout comfortably above an 8.5) for 45s, hop on the edge of the treadmill and rest for 15s.  Do a total of 4 times.
  • Min 36-38: Walk at 4.0 incline 8%
  • Min 38-40: Walk at 3.5

5 minute abs: Hold a plank for 45s, rest for 15s.  Side plank 45s/side, rest 15s in between.  Do 20 reverse crunches followed by 45s of bicycle crunches.

Wipe Sweat. Be Proud.

 

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3 Responses to “Workout Wednesday”

  1. movesnmunchies April 13, 2011 at 10:17 am #

    LOVE this! !i love intervals!! saving this one!

  2. Sarah S @RunningOnWords April 13, 2011 at 11:15 am #

    Hey, unrelated, but how often do you recommend foam rolling an IT band? Once a day, once every few days? Mine is incredibly sore after 24 hours.

  3. Allison @ Runs A Latte April 13, 2011 at 1:45 pm #

    Great interval workout! I also love intervals, or anything that allows me to run as fast as I possible can! Planks are the best!

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